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  6. Red potato vs. Yam

Red potato vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Red potato and Yam

  • Red potato has more Vitamin B3, however, Yam is richer in Manganese, and Fiber.
  • Yam has 3 times less Vitamin B3 than Red potato. Red potato has 1.595mg of Vitamin B3, while Yam has 0.552mg.

Specific food types used in this comparison are Potatoes, red, flesh and skin, baked and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Red potato vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Red potato
Red potato
5
:
5
Yam
Yam
Contains more Iron +34.6%
Contains more Magnesium +55.6%
Contains more Phosphorus +46.9%
Contains more Zinc +100%
Contains more Copper +14.5%
Contains more Calcium +55.6%
Contains more Potassium +22.9%
Contains less Sodium -33.3%
Contains more Manganese +114.5%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Iron +34.6%
Contains more Magnesium +55.6%
Contains more Phosphorus +46.9%
Contains more Zinc +100%
Contains more Copper +14.5%
Contains more Calcium +55.6%
Contains more Potassium +22.9%
Contains less Sodium -33.3%
Contains more Manganese +114.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Red potato
Red potato
6
:
4
Yam
Yam
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +188.9%
Contains more Folate +68.8%
Contains more Vitamin K +21.7%
Contains more Vitamin A +1120%
Contains more Vitamin E +325%
Contains more Vitamin B1 +31.9%
Equal in Vitamin C - 12.1
Equal in Vitamin B5 - 0.311
Equal in Vitamin B6 - 0.228
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +188.9%
Contains more Folate +68.8%
Contains more Vitamin K +21.7%
Contains more Vitamin A +1120%
Contains more Vitamin E +325%
Contains more Vitamin B1 +31.9%
Equal in Vitamin C - 12.1
Equal in Vitamin B5 - 0.311
Equal in Vitamin B6 - 0.228

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
4
:
1
Yam
Yam
Contains more Protein +54.4%
Contains more Other +69.7%
Contains more Carbs +40.3%
Equal in Fats - 0.14
Equal in Water - 70.13
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +54.4%
Contains more Other +69.7%
Contains more Carbs +40.3%
Equal in Fats - 0.14
Equal in Water - 70.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Yam
Yam
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +39.5%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +39.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red potato Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red potato Yam Opinion
Net carbs 17.79g 23.58g Yam
Protein 2.3g 1.49g Red potato
Fats 0.15g 0.14g Red potato
Carbs 19.59g 27.48g Yam
Calories 89kcal 116kcal Yam
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 0.49g Yam
Fiber 1.8g 3.9g Yam
Calcium 9mg 14mg Yam
Iron 0.7mg 0.52mg Red potato
Magnesium 28mg 18mg Red potato
Phosphorus 72mg 49mg Red potato
Potassium 545mg 670mg Yam
Sodium 12mg 8mg Yam
Zinc 0.4mg 0.2mg Red potato
Copper 0.174mg 0.152mg Red potato
Manganese 0.173mg 0.371mg Yam
Selenium 0.7µg Yam
Vitamin A 10IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.08mg 0.34mg Yam
Vitamin C 12.6mg 12.1mg Red potato
Vitamin B1 0.072mg 0.095mg Yam
Vitamin B2 0.05mg 0.028mg Red potato
Vitamin B3 1.595mg 0.552mg Red potato
Vitamin B5 0.341mg 0.311mg Red potato
Vitamin B6 0.212mg 0.228mg Yam
Folate 27µg 16µg Red potato
Vitamin K 2.8µg 2.3µg Red potato
Tryptophan 0.023mg 0.012mg Red potato
Threonine 0.075mg 0.052mg Red potato
Isoleucine 0.074mg 0.05mg Red potato
Leucine 0.109mg 0.094mg Red potato
Lysine 0.12mg 0.058mg Red potato
Methionine 0.035mg 0.02mg Red potato
Phenylalanine 0.091mg 0.069mg Red potato
Valine 0.115mg 0.06mg Red potato
Histidine 0.039mg 0.033mg Red potato
Saturated Fat 0.026g 0.029g Red potato
Monounsaturated Fat 0.002g 0.005g Yam
Polyunsaturated fat 0.043g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Red potato
15%
Yam
Minerals Daily Need Coverage Score
22%
Red potato
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.